New 2 the boards and looking to shape up

[Arkitech]

Hey whats up everyone? I've been lurking here for a few days reading different posts and I decided to finally jump in today.

I'm hoping to get a little advice on putting on more muscle and losing weight (losing a lot of weight). I'm open to all kinds of suggestions so feel free to school me on different exercises and methods.


Currently I don't have access to much equipment and I can't really afford to join a gym at the moment so I'm hoping to put together a training program I can do at home. I have 2 25 pound iron dumbells, a stair step machine and 2 more 10 pound dumbells. Its not much but I guess it will have to do until I can afford to buy more equipment which won't be for awhile.



Can someone give some exercise suggestions that will help me lose some fat and put on muscle with the equipment that I have?


Thanks

 

[Arkitech]

A little background info

30, 6'0, 280 - Despite being 280 I'm still pretty active, in fact believe it or not in a foot race I can usually outrun people half my weight. I try to play a little b-ball when I get a chance and although its not much I usually run about once or twice a month. When I was in peak condition I weighed about 185-200. I put on quite a bit of muscle in my mid 20's but after I got married I got out of the habit of lifting. I'm hoping to regain some of that muscle and trim down to the low 200's.

 

[strider364]

Welcome to the boards. Always good to see another Chicago bro here.

What does your diet look like?

 

[Arkitech]

Welcome to the boards. Always good to see another Chicago bro here.

What does your diet look like?

My diet is'nt that great I've been living on fast food for the past few months. I'm going to make a definite effort to change that, any suggestions on getting started on a clean diet.

I should also mention that I'm a diabetic, so I should really stay away from sugars and starchy food.

 

[Fatty4You]

Welcome!!! Good to hear you are wanting to get into shape.

Clearly, you have a lack of equiptment availability. But that doesn't have to be a problem... just takes being a little inventive. I would suggest going to:

http://www.kingsports.net/

This is a site by world class trainer, Ian King. Check out his articles section. Somewhere in there, he describes exercises [especially for leg work] that use minimal weight, or even just your own body weight and can still put your body through a greuling workout!!

Best of luck, keep us posted!

-Fatty

 

[NDGirl]

Welcome to the boards!! You will love it hear. There are a lot of smart and friendly people here to help you out.

NDGirl

 

[Thaibox]

Welcome to the board man. Have you checked out the diet board yet? Lots of good info there also.

Your body will remember being in better shape and you'll get back there.

Good luck bro

 

[PolishHammer1977]

Check out the combat conditioning thread as well. That coulc be really good cardio for you in the meantime.
Check out all the boards here. They all have something to offer. G' luck dude.

 

[JoBu]

Welcome!

lack of equipment doesn't have to hold you back...especially in the beginning. Sounds like your primary goal for the time being should be dropping fat and overall physical conditioning. A reasonable diet and simple cardio plan would get you started on the right track. You can pick up an inexpensive set of weights at WalMart or Target that should work well in the beginning for things like shoulder presses, curls, laterals, bent and upright rows, and witha cheap flat bench you have db presses, flyes, one arm rows, and french presses to name a few. A pull-up bar is great work for your back and don't underestimate the value of push-ups, crunches and other body-weight conditioning moves...especially in the early stages. Work that for 6 months and save up to either upgrade your home equipment or join a gym. There is a ton of knowledge on the boards...be sure to make good use of it.

JoBu

 

[Lee]

Welcome to the board man. Good to see someone else trying to get in shape.

First off, take those 2 10 pound dumbless and air box with em. Just do normal jabs over and over til your arms get tired. It's a start for now, it'll help tighten the muscle you have in you arms and back and it'll help your cariovascular endurance.